May 31st 2012 WOD
In 15 Minutes complete the following:
100 Double Unders
Run 1 Mile
Row as many meters as possible.
Your score will be the amount of meters that you row, before the time expires.
Train hard train smart.
Scale as needed.
Thursday, May 31, 2012
Tuesday, May 29, 2012
Monday, May 28, 2012
May 29th 2012 WOD
May 29th 2012 WOD
For time:
50 Double Unders
10 Rounds of the following the couplet:
8 Kettle Bell SDHP 2 Pood / 1.5 Pood
12 AM Sit Ups
50 Double Unders
Train Hard. Train Smart.
Scale as needed.
For time:
50 Double Unders
10 Rounds of the following the couplet:
8 Kettle Bell SDHP 2 Pood / 1.5 Pood
12 AM Sit Ups
50 Double Unders
Train Hard. Train Smart.
Scale as needed.
Thursday, May 24, 2012
May 25th WOD 2012
May 25th WOD 2012
Twice For time:
Run 500M
5 Power Snatch 95#/65#
Twice for time:
Row 400 Meters
20 Wall Balls 20#/14#
Twice for time:
30 Double Unders
30 KB Goblet Squats 1.5 Pood/ 1 Pood
Rest periods and scoring will be explained at the box.
**** Memorial Day Murph******
Friends and family that are not participating are more than welcome come down. We will have food and drinks for after the WOD. If you would like to bring something to share please do. Please make sure to be on time if not a little bit early.*****
Train hard Train Smart
Scale as needed!
Twice For time:
Run 500M
5 Power Snatch 95#/65#
Twice for time:
Row 400 Meters
20 Wall Balls 20#/14#
Twice for time:
30 Double Unders
30 KB Goblet Squats 1.5 Pood/ 1 Pood
Rest periods and scoring will be explained at the box.
**** Memorial Day Murph******
Friends and family that are not participating are more than welcome come down. We will have food and drinks for after the WOD. If you would like to bring something to share please do. Please make sure to be on time if not a little bit early.*****
Train hard Train Smart
Scale as needed!
Wednesday, May 23, 2012
May 24th 2012 WOD
May 24th 2012 WOD
Death by exercise X
Minute one you will preform one rep of exercise X. Minute two you will preform two reps of exericse X. You will continue untill you can no loger complete the numbers of reps for that minute.
Train Hard Train Smart
Scale as needed!
Death by exercise X
Minute one you will preform one rep of exercise X. Minute two you will preform two reps of exericse X. You will continue untill you can no loger complete the numbers of reps for that minute.
Train Hard Train Smart
Scale as needed!
Tuesday, May 22, 2012
Monday, May 21, 2012
May 22nd 2012 WOD
May 22nd 2012 WOD
In 14 Minutes
Row 800 M
60 KB Swings 1.5 Pood/1 Pood
30 Hand Release Push Ups
In the remaining time complete as many Double Unders as you can. Your Double Under count will be your score.
Train Hard Train Smart
Scale as needed!
In 14 Minutes
Row 800 M
60 KB Swings 1.5 Pood/1 Pood
30 Hand Release Push Ups
In the remaining time complete as many Double Unders as you can. Your Double Under count will be your score.
Train Hard Train Smart
Scale as needed!
Sunday, May 20, 2012
May 21st 2012 WOD
May 21st 2012 WOD
5 Rounds for time:
15 Toes to Bar
10 Power Cleans 135#/95#
Train Hard Train Smart
Scale as needed!
5 Rounds for time:
15 Toes to Bar
10 Power Cleans 135#/95#
Train Hard Train Smart
Scale as needed!
Thursday, May 17, 2012
May 18th 2012 WOD
MAY 18th 2012 WOD
Choose either WOD A or WOD B
BRING A STOP WATCH IF YOU HAVE ONE!
WOD A
For time:
Run .9 miles to main street and back. Run forwards and then backwards switching at each street along the way.
WOD B
Run 200M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Run 400 M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Run 800 M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Over all score is the total of your three times.
Scale as needed.
Train hard train smart!
Choose either WOD A or WOD B
BRING A STOP WATCH IF YOU HAVE ONE!
WOD A
For time:
Run .9 miles to main street and back. Run forwards and then backwards switching at each street along the way.
WOD B
Run 200M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Run 400 M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Run 800 M x 2 (1:1 work to rest ratio)
Your slower time is your score.
Over all score is the total of your three times.
Scale as needed.
Train hard train smart!
Tuesday, May 15, 2012
May 16th 2012 WOD
MAY 16th 2012 WOD
For time:
Run 400 meters
21 deadlifts (225#/135#)
21 burpees
Run 400 meters
15 deadlift
15 burpees
Run 400 meters
9 deadlifts
9 burpees
Scale as needed.
Train hard train smart!
May 15th 2012 WOD
May 15th 2012 WOD
17 minute AMRAP
10 dunders
1 muscle up
20 dunders
2 muscle ups
30 dunders
3 muscle ups
Continuing as far as possible.
Scale as needed.
Train hard train smart!
17 minute AMRAP
10 dunders
1 muscle up
20 dunders
2 muscle ups
30 dunders
3 muscle ups
Continuing as far as possible.
Scale as needed.
Train hard train smart!
Monday, May 14, 2012
Wednesday, May 9, 2012
May 10th 2012 WOD
MAY 10th 2012 WOD
"Get it Dunn"
For time:
Row 1000 meters
75 box jumps (30"/24")
95#/65# push press, 50 reps
25 K2E
Scale as needed.
Train hard train smart!
"Get it Dunn"
For time:
Row 1000 meters
75 box jumps (30"/24")
95#/65# push press, 50 reps
25 K2E
Scale as needed.
Train hard train smart!
May 9th 2012 WOD
May 9th 2012 WOD
15 MIN AMRAP
100 dunders
10 hspu
2:1 push ups for sub
Scale as needed.
Train hard train smart!
15 MIN AMRAP
100 dunders
10 hspu
2:1 push ups for sub
Scale as needed.
Train hard train smart!
Monday, May 7, 2012
May 7th 2012 WOD
May 7th 2012 WOD
50 Wall Balls, 20#/14#
25 Kettlebell Swings, 1.5/1 pood
5 Muscle ups
40 Wall Balls, 20#/14#
20 Kettlebell Swings, 1.5/1 pood
4 Muscle ups
30 Wall Balls, 20#/14#
15 Kettlebell Swings, 1.5/1 pood
3 Muscle ups
20 Wall Balls, 20#/14#
10 Kettlebell Swings, 1.5/1 pood
2 Muscle ups
10 Wall Balls, 20#/14#
5 Kettlebell Swings, 1.5/1 pood
1 Muscle up
Scale as needed.
Train Hard Train Smart!
50 Wall Balls, 20#/14#
25 Kettlebell Swings, 1.5/1 pood
5 Muscle ups
40 Wall Balls, 20#/14#
20 Kettlebell Swings, 1.5/1 pood
4 Muscle ups
30 Wall Balls, 20#/14#
15 Kettlebell Swings, 1.5/1 pood
3 Muscle ups
20 Wall Balls, 20#/14#
10 Kettlebell Swings, 1.5/1 pood
2 Muscle ups
10 Wall Balls, 20#/14#
5 Kettlebell Swings, 1.5/1 pood
1 Muscle up
Scale as needed.
Train Hard Train Smart!
Friday, May 4, 2012
May 5th 2012 Partner WOD
May 5th 2012 Partner WOD
2 Rounds for time:
800 Meters with Sandbags/ Farmers Handles/ Kettle Bells
Weight TBD
Both teammates will run the 800 and each must carry the weight at least once. It can be passed back and forth as many times as you would like.
50 Combined Burpees
Partner 1 will perform five burpees. Partner 2 will then begin once partner 1 has done five reps. These must be completed in this five to five sequence.
50 Combined Tire Jumps
Parnter 1 will jump onto the tire five times while the other rests. Once they have jump back off the tire, partner 2 will jump five times.
100 Combined Kettle Bell Swings
Partner 1 will swing for ten reps, set the kettle bell down, then partner 2 will swing for ten reps.
Train hard, train smart.
Scale as needed!
2 Rounds for time:
800 Meters with Sandbags/ Farmers Handles/ Kettle Bells
Weight TBD
Both teammates will run the 800 and each must carry the weight at least once. It can be passed back and forth as many times as you would like.
50 Combined Burpees
Partner 1 will perform five burpees. Partner 2 will then begin once partner 1 has done five reps. These must be completed in this five to five sequence.
50 Combined Tire Jumps
Parnter 1 will jump onto the tire five times while the other rests. Once they have jump back off the tire, partner 2 will jump five times.
100 Combined Kettle Bell Swings
Partner 1 will swing for ten reps, set the kettle bell down, then partner 2 will swing for ten reps.
Train hard, train smart.
Scale as needed!
Thursday, May 3, 2012
May 4th 2012
May 4th 2012 WOD
4 Rounds for time:
15 Dead Hang CHIN Ups (No Kipping)
30 Lunges with plate over head 45# / 25#
60 Double Unders
Train hard train smart.
Scale as needed!
4 Rounds for time:
15 Dead Hang CHIN Ups (No Kipping)
30 Lunges with plate over head 45# / 25#
60 Double Unders
Train hard train smart.
Scale as needed!
Wednesday, May 2, 2012
May 3rd 2012 WOD
May 3rd 2012 WOD
In 4 Minutes:
Run / Row 500 Meters
Complete as many Wall Balls (20# / 14#) as possible.
Rest 2 Minutes and repeat. Your score will be your lowest set of wall balls.
In 4 Minutes:
Run / Row 500 Meters
Complete as many Kettle Bell Swings (32# / 24#) as possible.
Rest 2 Minutes and repeat. Your score will be your lowest set of Kettle Bell swings.
Your final score is the total of the two.
Train Hard Train Smart.
Scale as needed!
In 4 Minutes:
Run / Row 500 Meters
Complete as many Wall Balls (20# / 14#) as possible.
Rest 2 Minutes and repeat. Your score will be your lowest set of wall balls.
In 4 Minutes:
Run / Row 500 Meters
Complete as many Kettle Bell Swings (32# / 24#) as possible.
Rest 2 Minutes and repeat. Your score will be your lowest set of Kettle Bell swings.
Your final score is the total of the two.
Train Hard Train Smart.
Scale as needed!
Tuesday, May 1, 2012
May 2nd 2012 WOD
May 2nd 2012 WOD
15 Min AMRAP
10 K2E
20 Push Ups
30 Air Squats
Train Hard Train Smart.
Scale as needed!
15 Min AMRAP
10 K2E
20 Push Ups
30 Air Squats
Train Hard Train Smart.
Scale as needed!
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